Run to the Top Extra Kick Podcast | Answers to Your Running Questions

The Extra Kick has evolved over the years and it's time for a major announcement. Coach Claire Bartholic, host of our sister podcast The Run To The Top, explains the exciting new changes and how it affects the Extra Kick.

Chances are you lead a busy life, and finding the time to fit in strength training can be difficult. On today's Extra Kick, Coach Laura shares her advice on the best strength training to do on a busy schedule.

Have a black toenail (or three or four)? You're not alone. On today's Extra Kick podcast, Coach Claire discusses how to treat and cure black toenails aka runner's toe.

On today's Extra Kick, Coach Dylan explains why our training and recovery needs change as we get older and how to adjust for healthy, longterm running.

How much is too much cross training? Coach Tony reveals in today's Extra Kick podcast!

Is greater flexibility good for running? Or can it actually increase your susceptibility to injuries?  Coach Dylan explains in today's Extra Kick! 

While the 5k is over before you know it, the second half of the race can be pretty ugly when you're not prepared.  In today's podcast, Coach Sinead shares four workouts key to 5k success!

A quick search online reveals a host of advice as to the ‘right’ way to breath when running, including what ‘rhythm’ of inhale to exhale we should be using. Should we be breathing a certain way when we run? Is there an optimum rhythm to use that will help us overcome fatigue? Coach Hayley explains in today's daily podcast!

Ever wonder what the difference between "rest" and "recovery" days is? If so, wonder no more! Coach Claire reveals in today's daily podcast.

While racing flats can help you feel light on your feet and make it easier to hit your splits in a workout, wearing them too often can lead to chronic soreness and even injury. So how do you get the most out of your workouts without risking injury? Coach Dylan explains in today's Extra Kick podcast!

To walk or jog between intervals - that is the question. Coach Claire reveals the best way to recover between repeats in today's Extra Kick podcast!

When it is best to do strength training - before or after a run? When it is more effective? Find out in today's podcast!

In today's podcast, Coach Dylan talks about the importance of aerobic training. How a runner can build a good aerobic base? How to test  your aerobic fitness level? Find out now!

Can taking antioxidants help athletes with their performance and recovery? Or does it actually reduce their endurance capacity? Coach Hayley clarifies in today's episode.

Are you over 40? What are the signs of aging and how to slow the process through running and strength training? Coach Claire explains in today's podcast.

What are the benefits of running while pregnant? How to plan your running during these times? How to get back in a running shape after childbirth in a safe and healthy way?

How do you fuel for a relay race when your legs are going to be hours apart? What are some other tips and tricks you can utilize to make sure you're at your best for all of your legs?

In today's episode, Coach Hayley discusses about the benefits of Strides. Why you need to run Strides? How and when to do them? Do you know Strides help prepare your body for a harder workout or a faster running?  

When you can make your arms move better, you can make your legs move better. In today's episode, Coach Claire shares some great tips on proper arm movement while running. Learn how to move your arms the correct way that help you save energy and make more efficient when you run.

We outline a full plan for how to return to running after getting a stress fracture and discuss what phantom pains are.

Planning to do your workout in summer? How should you adjust to adapt the heat? How to properly hydrate for hot weather running? Tune in to find out!

How much running into the wind is going to impact your running performance? What are some ways to mitigate the effects of headwind and tailwind on you while running? Find out in today's podcast from Coach Jeff.

Why do you get sore after a long run or a weight lifting session? How to build your muscle and strength without getting soreness? On the contrary, what does it mean if you don't get sore after a marathon? Find out in today's podcast from Coach Claire.

What is periodization training? What are its four different cycles and how each cycle can prepare you for a race in the most effective manner? Find out in today's episode from Coach Laura.

How much do you sit every day? Does it affect your running performance? As a runner, is it possible to out-exercise all that sitting? Coach Claire clarifies in today's podcast!

With runners typically have a tendency of overthinking and overanalyzing everything, why you need to stop complicating things and start caring less if you want to run faster? Coach Michael explains in today's podcast.

What are the important things in a good coach to athlete relationship? How to get the most out of your Coach?  Coach Laura shares three tips to enhance Coach-Athlete communication in today's daily podcast.

How running slower makes you a faster runner? How exactly do you run slow? How slow is slow? Tune in to find out in today's podcast.

Coach Dylan talks about the high-performance habits of effective runners in today's daily podcast. Listen and incorporate these 5 healthy habits into your daily routine to achieve peak performance on race day. 

In today's podcast, Coach Claire talks about running on the treadmill. How can you be sure that you're getting the same workout as you would outside? Why running outside feels easier? How to make indoor runs equivalent to road running?

Do you dread going for a run? Coach Hayley talks about three ways to boost your running motivation in today's daily extrakick podcast episode.

What is Heart Rate Variability (HRV)? How to use HRV data to optimize your running performance? What are the problems with wrist-based tracking monitors? Coach Claire explains in today's episode.

Why you should take your dog for running with you? How to run with dogs? Are hard surfaces safe for them? Coach Hayley explains in today's Extrakick episode.

What are the myths surrounding the Boston marathon training? How you can train smarter for it? Coach Claire clarifies in today's podcast episode.

In today's podcast, Coach Jeff talks about heart rate training. Can it work for everybody? Is there any correlation between heart rate training zone and running effort? Learn now!

Running Cadence - why you should not try to chase a magic number? What are the problems with 180 strides per minute? Coach Hayley explains in today's podcast episode.

What are the problems that come into play when you train just by pace? In today's episode, Coach Hayley talks about training by effort and how they can benefit you. Tune in now!

Do you feel like something is holding you back mentally to complete the workout well? When things get tough, do you become mentally more stronger or do you give up? In this episode, Coach Claire shares techniques to truly master your mind when you want to quit.

What is a 10 day training cycle? What are its pros and cons? Who can apply this pattern in their marathon training cycle? In today's episode, Coach Claire shares tips to make this concept work for you.

How much strength training does a runner need? How much is too much? When is the best time to strength train and what kind of exercises should runners do? Coach Claire clarifies in today's episode.

Runners can suffer from seasonal allergies at any time. So, how to prevent or treat them right? In today's episode, Coach Laura discusses 10 ways to fight allergies effectively. Tune in now!

What are plyometrics? Why should a distance runner do plyometrics exercises? How can you benefit from plyometrics training? Find out in today's episode.

What is the purpose of easy running days? Is it possible to do easy runs too easy? What are the drawbacks of doing easy runs too quickly? Find out in today's podcast!

Why runners wear short shorts? Do you know about the different types of shorts? Which one is best for men/women runners? Coach Claire explains in today's episode.

Why you need to pause negative self talk during bad races or when not feeling great? How to use self talk to benefit your training? In today's podcast episode, Coach Dylan talks about how to prevent yourself from falling into these negative self- imposed traps.

The aches and pains from running - How to tell whether is it just a niggle or a true injury? When to see a specialist? Coach Laura explains in today's podcast.

Why perfect workouts are not always possible? How a bad workout could actually bring more benefits to your race day performance? Coach Hayley explains in today's podcast.

Mobility vs Flexibility - What's the difference? Coach Claire explains in today's ExtraKick daily podcast episode.

What you can do to create long lasting habits that help make big positive changes in your physical and mental health? Coach Dylan explains in today's podcast. 

Coach Laura shares her favorite tips for training indoors during this winter season in today's podcast episode. Listen now!

In today's podcast, Coach Dylan shares some great tips to create good habits that lays strong foundation for future training and racing. Listen now!